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Stir-fried barley with chicken and bok choy
Curries, Asian-style
4 ratingsRate

Stir-fried barley with chicken and bok choy

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut
Photographer: Mark O'Meara
First published: May 2017
We love this dairy-free, low-calorie recipe - the barley adds another flavour profile and goes well with bok choy and succulent stir-fried chicken.
Serves: 4
Time to make: 25 mins
Total cost: $15.28 / $3.82 per serve

(at time of publication)

Ingredients

More weights & measures
  • 1 cup (200g) pearl barley
  • 2 teaspoons sesame oil
  • 500g chicken breast fillets, thinly sliced
  • 1 medium red onion, thinly sliced
  • 2 teaspoons freshly grated ginger
  • 1 medium red capsicum, seeded, thinly sliced
  • 1 ½ cups trimmed, halved snow peas or green beans
  • 1 bunch bok choy, trimmed, cut into 6cm lengths
  • 1 tablespoon reduced-salt soy sauce
  • 1 tablespoon mirin
  • 2 teaspoons lightly toasted sesame seeds, to serve

    • Instructions

    1. Cook barley in a large saucepan of boiling water over medium-high heat for about 25 minutes, or until al dente. Drain well.
    2. Meanwhile, place half the oil in a large wok over high heat. Stir-fry chicken for 2 minutes, or until browned. Transfer to a bowl and set aside.
    3. Return wok to high heat and add remaining oil. Stir-fry onion and ginger for 1 minute. Add capsicum and snow peas and stir-fry for 1–2 minutes, or until almost tender. Add bok choy and stir-fry for a further minute.
    4. Return chicken to wok with cooked barley, soy sauce and mirin. Toss together until combined and heated through. Serve garnished with sesame seeds.

    Nutrition Info (per serve)

    • Calories 400cal

    • Kilojoules 1680kJ

    • Protein 36g

    • Total fat 7g

    • –Saturated fat 2g

    • Carbohydrates 40g

    • –Sugars 8g

    • Dietary fibre 12g

    • Sodium 220mg

    • Calcium 90mg

    • Iron 4mg

    Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
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    One comment on Stir-fried barley with chicken and bok choy

    1. Ann Glamuzina January 21, 2022 at 1:00 pm #

      This was surprisingly tasty – the barley worked really well – will definitely cook again.

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